Mixed Greens with Blueberries and Feta
· 3 cups mixed salad greens, torn into bite-sized pieces
· 1 cup baby spinach
· 1 pint fresh blueberriesBlueberries are high in soluble fiber and provide an excellent source of vitamin C—all for about 80 calories per cup. In addition, blueberries contain a family of plant compounds called anthocyanides, which are among the most potent antioxidants and may play a role in reducing risk of chronic diseases like cancer.
· 1/4 cup crumbled feta cheeseOne ounce of feta cheese (about 1/4 cup) is high in both sodium and saturated fat. Luckily, this aged Greek cheese is also rich in flavor, so a little goes a long way. Just a sprinkling of feta on your salad adds tremendous flavor without tipping the fat or sodium scales.
· 2 Tbsp. crushed walnuts
· 2 Tbsp. chopped sweet onion
· 2 Tbsp. apple cider vinegar
· 1 Tbsp. maple syrupThe flavor of pure maple syrup, which is affected by soil type, weather conditions and processing technique, varies from region to region. Sample syrups from different parts of the country to taste the variations. Note that the darkest syrups have the strongest flavor.
· 1 Tbsp. coarse seed mustard
· 1/4 tsp. salt
· 1/4 tsp. freshly ground pepper
· 1 Tbsp. canola oil
For the dressing:
Whirl the onion, vinegar, maple syrup, mustard, salt and pepper in a blender or mini food processor. Whirl until the onion is pureed. Add the oil and whirl to blend.
Meanwhile, in a large bowl, toss the mixed greens and baby spinach with the blueberries. Drizzle the dressing over the salad and toss lightly. Sprinkle the cheese and walnuts over the top and serve.
Makes 4 servings.
Per serving: 150 calories, 7 g total fat (2 g saturated fat), 20 g carbohydrate, 3 g protein, 3 g dietary fiber, 370 mg sodium.
*Dressing courtesy of the The Essential Best Foods Cookbook: 225 Irresistible Recipes Featuring the Heathiest and Most Delicious Foods, by Dana Jacobi (Rodale, 2008).All active news articles